It's not a big deal, but iirc JP recommends staying at 10 reps or below for the upper body lifts. If you feel like following that you can bump the BP by 2-2.5 kg next time.

Yeah, adding a bit more weight is something I've been considering myself too.
Instead of recommended 2.5 lbs I've been adding 3.3 lbs to BP and OHP and really expected that reps of the AMRAP-set would drop below 10 after an increase or two. Maybe I shaved too much weight off initially or maybe GTG-pushups and chins are paying off, I dunno.
But yeah, I guess I'll try adding 2.5 kgs next time and see what happens.

Combo of causes imo.

28.1.2012

GSLP-WO#9

OHP:
38.5 kg (84 lb)
5 / 5 / 9

BW-chins:
10 / 9

HBBS:
50 kg (110 lb)
5 / 5 / 10

So, I decided to give high-bar back squats a go, for the very first time in my life.
They felt actually pretty good.
Anyways, need to video them next time to see how bad my form is

Leg-raises

31.1.2012

GSLP-WO#10

BP:
52 kg (115 lb)
5 / 5 / 10

BB-Curls:
25.5 kg (56 lb)
12 / 11

HBBS:
52.5 kg (116 lb)
5 / 5 / 10

Planks:
3 x 45s

I'm still eating ~3100 kclas/day, but I might need to up the calories a notch soon to guarantee weekly 0.5kg increase in BW.

BW = 68.7 kg / 152 lb (+4.9 kg / 11 lb in 10 weeks)

2.2.2012

GSLP-WO#11

OHP
40 kg (88 lb)
5 / 5 / 8

BW-chins
10 / 9

DL
82.5 kg (182 lb)
10

HC's and PC's as warmup

Side-planks
3 x 45s

4.2.2012

GSLP-WO#12

BP
54 kg (119 lb)
5 / 5 / 10

This is the same weight that I did in my last SS-workout. Back then I was able to do 5,5,3 so today's 5,5,10 is quite a big improvment.

BB-Curls
26.5 kg (58 lb)
12 / 11

HBBS
55 kg (121 lb)
5 / 5 / 10

Leg raises
5 / 3 / 3

With these I've experimented w all kinds of variations - hanging, laying down, on dip bars.
Today I did ones where u lay down on a bench w only torso supported and legs floating in the air. Lowering the legs very slowly and holding a few secs when parallel to the ground.
I think I'll keep doing these.

A couple of videos from today:

HBBS



BP



As always, any critique/advice is very much appreciated.

7.2.2012

GSLP-WO#13

OHP:
41.5 kg (92 lb)
5 / 5 / 7

rep #7 was a real grind.

BW-chins:
10 / 9

Still no double-10, damn.

HBBS:
57.5 kg (127 lb)
5 / 5 / 5

I hate squat.

Planks:
3 x 50s

Bumped my cals up to ~3300 per day last week.

BW = 69.3 kg /153 lb (+5.5 kg / 12 lb in 11 weeks)

You dropped 5 reps on the squat after increasing by 2.5 kg? Wat?

Because I hate them.

Not really the reason though. It was stupid hot in my gym yesterday, like 24-25C so I was on a verge of getting a heat stroke -> didn't feel like doing any more reps.

Note to self, when outside temperature rises suddenly (went from -27C to -15C all of a sudden) remember to adjust the inside temperature accordingly.

9.2.2012

GSLP-WO#14

BP
55.5 kg (123 lb)
5 / 5 / 10

BB-Curls
28 kg (62 lb)
10 / 10

DL
85 kg (188 lb)
10

HC's and PC's as warmup.

Side-planks
3 x 45s - FAIL

Failed after a first few reps but but not really because of obliques.
Previous action killed my arms pretty bad and they were all wobbly and **** and just couldn't support the weight of my enormous torso.
Repeat next Thursday.

A couple of videos from today:

PC's



DL



As always, any critique/advice is very much appreciated.